Keema Samosas

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 1/2 cup finely chopped onion
• 1 jalapeno pepper, seeded and finely chopped
• 2 garlic cloves, minced
• 1 tsp. garam masala
• 3/4 tsp. curry powder
• 1/4 tsp. ground turmeric
• 1 lb. ground skinless chicken breast
• 3/4 tsp. salt
• 1/4 cup chopped fresh cilantro
• 1 tbsp. fresh lime juice
• 34 (3-inch) square wonton wrappers

Makes 17 Servings (2 samosas per serving)

1. To make filling, heat oil in a large skillet over medium-high heat. Add onion, jalapeno, and garlic; cook until onion begins to soften, about 4 minutes. Stir in garam masala, curry powder, and turmeric; cook 30 seconds. Add chicken and sprinkle with salt; cook, breaking up chicken with wooden spoon, until no longer pink, about 5 minutes. Remove skillet from heat; let cool 10 minutes. Stir in cilantro and lime juice. 
2. Preheat oven to 425 F. Spray baking sheet with nonstick spray.
3. Place 6 wonton wrappers on work surface. Put scant 1 tablespoon of filling in center of each wrapper. Moisten edges of wrappers with water. Fold each wrapper over filling to form triangle. Press edges firmly to seal. Place samosas on prepared baking sheet. Repeat with remaining filling and wrappers, making a total of 34 samosas.
4. Lightly spray samosas with nonstick spray. Bake until crisp and golden, about 6 minutes per side. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Keema samosas are popular road side snacks that are deep fried and delicious and a staple dish of India. This snack recipe is made using mutton keema and maida. These samosas are baked and use wontons and use ground chicken. You can also use ground turkey in these samosas and they will still be delicious. These Indian treats are filled with protein, plenty of spices and flavor. Samosas also make a great party food because they freeze easily. These Indian dishes will quickly become a favorite after eating just one.  

Curried Chicken Salad

Ingredients:

• 1 1/2 cups plain fat-free or low-fat yogurt
• 1 tbsp. curry powder
• 1/2 tsp. ground ginger
• 1 1/2 lbs. boneless, skinless chicken breasts, cooked and cut into 1/2-inch cubes
• 3 celery stalks, diced
• 1/2 small red onion, diced
• 1/4 cup chopped fresh cilantro
• salt 
• freshly ground black pepper

Makes 4 Servings (1 cup per serving)

Whisk together yogurt, curry powder, and ginger in a large mixing bowl. Stir in chicken, celery, onion, and cilantro; season to taste with salt and pepper. Serve at room temperature or refrigerate for at least 1 hour before serving for more concentrated flavor. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This salad is both filling and tasty you will fell satisfied. The combination of ginger and curry is spicy and delicious. The red onion and celery add a nice crunch to the salad. When you do cook the chicken, don't forget to season the chicken with salt, pepper and garlic for a more flavorful chicken salad. 

Curried Chicken Skewers with Yogurt Dip

Ingredients:

Yogurt Dip:

• 1/2 cup nonfat plain yogurt
• 1/2 celery stalk, minced
• 2 tsp. fresh lime juice
• 1/2 tsp. salt
• freshly ground black pepper

Chicken:

• 3 tbsp. plain nonfat yogurt
• 1 tbsp. curry powder
• 1 tsp. fresh minced ginger
• 1 small garlic clove, minced
• 3 (6 oz.) boneless, skinless chicken breasts, cut into 32 (3/4-inch) cubes
• salt
• freshly ground black pepper
• 1 tbsp. extra-virgin olive oil

Makes 8 (4 skewer) Servings & 2/3 cup dip (1 generous tablespoon dip per serving)

1. Heat oven to 400 F.
2. For the yogurt dip: Combine yogurt, celery, lime juice, salt and pepper to taste in a small bowl; set aside.
3. For the chicken: Combine yogurt, curry powder, ginger and garlic in a large bowl; set aside.
4. Season chicken lightly with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook until browned on all sides, 5 minutes. Transfer chicken pieces to yogurt-curry mixture and toss to coat.
5. Place chicken in a single layer in a large baking pan; bake for 10 minutes. Skewer each cube of chicken with a toothpick and serve warm with yogurt dip.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Don't be intimidated by this recipe. It's easier than it looks. You can grill the chicken and the skewers will be just as flavorful and tasty. The yogurt dip goes well with the spiced chicken skewers and can be used as a dip for vegetables as well. These chicken bites are a sophisticated alternative to chicken nuggets and they make great finger food for any gathering. 

Grilled Pork Chops with Orange-Tamarind Glaze

Ingredients:

• 2/3 cup chicken broth
• 1/4 cup orange juice
• 4 tsp. tamarind paste
• 1 tsp. honey
• 1/2 tsp. ginger, grated & freshly peeled
• 1 tsp. unsalted butter
• 1 tsp. curry powder
• 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 4 (5 oz.) lean thin-sliced bone-in center-cut pork loin chops, trimmed

Makes 4 Servings (1 pork chop + 2 teaspoons glaze per serving)

1. To make the glaze, stir together broth, orange juice, tamarind paste, honey, and ginger in a medium skillet until combined well; bring to boil over medium-high heat. Reduce heat and cook, stirring occasionally, until mixture is slightly thickened, about 8 minutes (you should have 1/4 cup). Remove skillet from heat; swirl in butter until melted. Transfer 1 tablespoon glaze to cup for basting. Set aside remaining 3 tablespoons glaze.
2. Meanwhile, to make rub, stir together curry powder, salt, and pepper in another cup. Rub spice mixture on both sides of pork; lightly spray with olive oil nonstick spray.
3. Heat grill pan over medium-high heat until hot. Add pork to pan and grill 3 minutes per side. Brush pork with 1/2 tablespoon of glaze reserved for basting; turn pork over and grill 1 minute. Brush pork with remaining 1/2 tablespoon glaze; turn pork and grill until cooked through, about 1 minute longer. Serve pork  drizzled with reserved 3 tablespoons glaze.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Pork is the other juicy white meat. This pork dish is tasty, succulent and juicy. If you're an adventurous eater, this dish is for you. Don't be intimidated by the ingredients in this meal. The ingredients blend well together for a spicy and succulent dish. This glaze also goes well with chicken or fish. You can also serve this glaze with grilled vegetables too.

Vietnamese Chicken Curry

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp. curry powder
• 1 tbsp. canola oil
• 1 cup onion, finely chopped
• 1 tbsp. garlic, minced
• 1 tbsp. ginger, chopped
• 1 tbsp. lemon grass or lemon verbena leaves, chopped
• 1/4 tsp. chile flakes or sambal oelek chile paste
• 1 cup carrots, sliced
• 1 (16 oz.) can low-sodium chicken broth
• 1 cup broccoli florets, blanched
• 1 cup light coconut milk
• lime juice to taste
• 1 tbsp. cilantro, chopped
• 2 cups cooked brown rice
• salt
• freshly ground black pepper

Makes 4 Servings

1. Cut chicken into 2-inch pieces. Season with salt, pepper, and curry powder.
2. Heat a large Dutch oven or deep sauté pan over medium heat. Add oil and chicken. Cook until chicken is slightly browned on all sides but still raw. Remove chicken  from pan and reserve on a plate.
3. Add onion to the sauté pan and cook until just soft (deglaze with water if necessary). Add garlic, ginger, lemon grass, and chile flakes; cook until aromatic.
4. Add carrots and chicken broth. Bring to a simmer and cook for 5 minutes until the chicken is cooked through. Season with lime juice; stir in cilantro.
5. Serve with brown rice.

WW POINTS VALUE: 11 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. I have come to really enjoy South East Asian cuisine. My dining companion does not like Asian cuisine but I do. I have never been to Vietnam or know much about Vietnamese cuisine but from what I have tried and cooked, it is delicious. Curry dishes are popular in Vietnamese cuisine. This dish is another ethnic comfort food to try and I think you will enjoy it. It's got protein and vegetables and the coconut milk makes this dish thick and enhances the flavor.  

Indian Vegetable Curry

Ingredients:

• 4 garlic cloves, minced
• 1 (2-inch) piece fresh ginger
• 1 tbsp. extra-virgin olive oil
• 1 small red onion, finely chopped
• 1 1/2 tsp. curry powder
• 3/4 tsp. cumin seeds
• 1/8 tsp. cayenne
• 1 1/4 cups canned diced tomatoes
• 1 cup low-fat or nonfat yogurt
• 1/4 tsp. salt
• 1/4. tsp. freshly ground black pepper
• 1 1/2 cups small cauliflower florets
• 4 oz. green beans, trimmed and cut into 1-inch pieces
• 1 cup canned chickpeas, rinsed and drained
• 1/3 cup water
• 1 medium zucchini, cut into 1/4-inch cubes
• 1/4 cup finely chopped fresh cilantro

Makes 4 (1-cup) Servings

1. In a food processor, combine garlic and ginger; pulse until finely chopped
2. In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.
3. Add tomatoes, 3/4 cup of yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.
4. Spoon curry into 4 bowls and season lightly with additional salt and pepper, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Die Taste of Summer Cookbook. If you like spicy food, this dish is for you.  This dish is also great when you've fallen off the wagon and you want to re-start your weight loss journey. There are 6 servings of vegetables and 6 different herbs and spices in this dish. Don't be intimidated if this dish looks like a hot mess. It's not a bad dish to eat. I highly recommend serving homemade Naan (Indian flatbread) with this dish to cool off your tastebuds and for a more authentic Indian flare.

Curried Singapore Noodles with Lobster

Ingredients:

• 6 oz. rice vermicelli
• 2/3 cup low-sodium chicken broth
• 2 tbsp. reduced-sodium soy sauce
• 1 tbsp. Chinese rice wine or dry sherry
• 1/2 tsp. granulated sugar
• 2 (8-ounce) thawed frozen lobster tails
• 1 tbsp. canola oil
• 3 garlic cloves, minced
• 1 tbsp. finely grated peeled fresh ginger
• 1 large red bell pepper, cut into thin strips
• 2 tsp. curry powder
• 4 scallions, sliced on the bias

Makes 4 Servings (1 1/2 cups per serving)

1. Prepare noodles according to package directions. Drain in colander under cold running water . Drain again. Meanwhile, combine broth, soy sauce, wine and sugar in small bowl.
2. Remove lobster meat from shells and cut it into chunks. Heat oil in a wok or large skillet over medium-high heat until very hot. Add lobster and cook, stirring until just opaque, about 3 minutes. Add ginger and garlic; stir-fry 1 minute. Add bell pepper and stir-fry until softened, about 1 minute. Add curry powder and stir-fry 15 seconds. Stir in noodles and broth mixture. cook, tossing, until liquid evaporates and noodles are hot, about 2 minutes. Remove from heat and stir in scallions.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Tastier that Takeout Cookbook. This dish is for anyone who loves Chinese food. It's quick, easy and packed with bold flavors. It's also a very colorful dish that's very filling. Cooking lobster is not as intimidating as you may think. You can find frozen lobster tails at your local fish market and at some grocery stores. The best way to cook lobster is to bring a large pot of salted water to a boil and cook them for 4 minutes. Take them out of the pot and let them cool for 1 minute. Then take a knife and cut through the tail and pull out the meat and toss the shells. You can then cook the lobster according to the directions. The key to making really good Chinese food are the 3 main ingredients: scallions, ginger and garlic. Garlic always makes everything better. Don't be intimidated when cooking this dish. Chinese cooking may look challenging but it's very simple. it's like Italian cooking but with different noodles and spices. My mom and I had this dish for dinner this evening and it was so delicious. The lobster, noodles and vegetables really filled me up so I wasn't hungry 1 hour later. If you can't find or afford lobster, you can instead use shrimp, chicken, turkey, pork or beef and it will still be delicious. If you're thinking about ordering Chinese takeout, PUT DOWN THE PHONE! Make this dinner in 30 minutes or less and you'll be just as happy.

 



Indian Chicken

Ingredients:

• 1 1/2 lbs. boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 tbsp canola oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tbsp curry powder
• 1 tsp ground ginger
• 1 (2-pound) head cauliflower, cut into florets (4 cups)
• 1 (13.5-ounce) can light coconut milk
• 1/2 cup low-sodium chicken broth or water
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

1. Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat; add chicken and cook until lightly browned, about 5 minutes. Using a slotted spoon, transfer chicken to a plate.
2. Reduce heat to medium-low. Add onion, garlic, curry powder, and ginger to the same skillet. Cook until fragrant, about 2 minutes. Add cauliflower, coconut milk and broth; cover and simmer, stirring occasionally, until  vegetables are crisp-tender, about 5 minutes. Add chicken back to the pan and cook until sauce is thickened and reduced, about 5 minutes. Serve hot.

WW POINTS VALUE: 7 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. I was in the mood for chicken and veggies with some heat and this dish was perfect. The combination of coconut milk, chicken broth, curry powder and ginger give this dish a dash of heat. The cauliflower and chicken will quickly fill you up. This meal is a great way to kick-start your weight-loss journey and it's also a great weeknight meal.

Curried Chicken Salad with Peanuts

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 1/2 lbs. boneless, skinless chicken breasts
• 2 tbsp fresh lemon juice
• 12 oz. snow peas, trimmed and cut into 1/2-inch pieces
• 1/2 cup nonfat or low-fat plain yogurt
• 1/4 cup mayonnaise
• 1 tbsp curry powder
• 2 tbsp Dijon mustard
• 1 tsp finely grated lemon zest
• 1/4 tsp salt
• 2 celery stalks, finely chopped
• 1 smal bunch scallions, chopped
• fresh ground black pepper
• 1/3 cup unsalted roasted peanuts, chopped

Makes 4 Servings

1. In a large skillet, heat oil over medium-high heat. Add chicken and 1 tablespoon of the lemon juice; cook until chicken is cooked through, 5-6 minutes per side. Transfer chicken to a cutting board and let cool to room temperature. When cool, cut into 1/2-inch cubes.
2. when chicken is cooking, bring a medium saucepan of lightly salted water to a boil. Add snow peas and cook for 1 minute. Drain snow peas in a colander and immeadiately run under very cold water for 1 minute to stop cooking. Drain again and pat dry.
3. In a large bowl, whisk together yogurt, mayonnaise, curry powder, mustard, lemon zest, salt and remaining 1 tablespoon lemon juice. Add chicken, snowpeas, celery and scallions to yogurt mixture and toss to combine; season with pepper to taste. Divide chicken salad among 4 plates. sprinkle with peanuts and serve.

WW POINTS VALUE: 10 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This was the first time I ever made and had curried chicken salad and I thought it was delicious. My mom and I always loved Chicken Devane made from Campbell's Soup but there was a lot of cream and fat in that dish. This chicken dinner is very filling and sophisticated it will leave you full and satisfied. The snow peas and celery give this dish an added crunch. The lemon juice cools the heat from the curry and leaves a nice aftertaste un your mouth. I highly recommend this dinner as a weeknight dinner because it's delicious and different. 

Hawaiian Curried Chicken with Pineapple Salsa

Ingredients:

• Cooking Spray
• 2 tsp peanut oil
• 2 tsp minced ginger
• 1 large onion, chopped
• 1 tbsp curry powder
• 1/2 tsp salt
• 1/8 tsp granulated sugar
• 1 lb. bonelesss, skinless chicken breast, cut into 1-inch chunks
• 1 cup light coconut milk
• 2 1/2 cups pineapple, diced
• 1/4 cup shallots, minced
• 1/4 cup fresh cilantro, minced
• 1/4 cup shredded coconut, toasted

Makes 6 Servings

1. Coat a large skillet with cooking spray; set over medium heat. Add oil; heat until oil starts to shimmer. Add ginger and onions; sauté until onions turn translucent and start to caramelize, about 5 to 7 minutes. Add curry powder, salt and sugar; cook, stirring, until curry becomes fragrant, about 1 minute.
2. Push vegetables to side of skillet and sauté chicken until lightly browned, about 1 to 2 minutes. Add coconut milk and reduce heat to low; simmer, partially covered, stirring occasionally, until chicken is done, about 20 to 30 minutes.
3. Meanwhile, to make salsa, combine pineapple, shallots and cilantro; toss well to coat
4. To serve, top chicken with salsa and sprinkle with coconut; sprinkle with salt if desired. Yields about 3/4 cup chicken, rounded 1/3 cup salsa and 2 teaspoons coconut per serving.

WW POINTS VALUE: 5 pts.

Note: This recipe appears on www.weightwatchers.com. This dish is the perfect weekend dish that is full of tropical flavor, heat and very filling. The ginger and curry give this dish heat and the pineapple and coconut give the dish an authentic tropical flare. This dish takes a while to make but it's worth making. I enjoyed this dish and would make it again. If you want to add more heat to this dish, use a curry with more flair.



Curried Zucchini Soup

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 small onion
• 1 garlic clove
• 2 medium zucchini, slced into 1/4-inch half-moons
• 1 tbsp grated fresh ginger
• 1 tsp grated curry powder
• 1/2 tsp garam masala (optional)
• 3 cups vegetable broth
• 1/2 cup plain fat-free or low-fat yogurt

Makes 4 (generous 1 1/4-cup) Servings

1. Heat oil in a large saucepan over medium heat. Add onion and garlic; cook until softened, about 5 minutes. Add zucchini, ginger, curry powder and garam masala, if using. Cook 3 more minutes.
2. Add broth and . Cover and simmer until vegetables are tender, about 10 minutes. Puree soup in a blender or food processor until smooth, or use a hand blender. Whisk in yogurt just before serving.

WW POINTS VALUE: 2pts.

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbok. I have always said in the past that the South Beach Diet always has delicious soups. This was a different soup but not one of my favorites. This is a different kind of soup with the Indian flavors blended in with the vegetables.  If I were to make this soup, I would use asparagus in place of zucchini because asparagus has a different kind of texture and flavor than zucchini. Zucchini is wonderful for sauteeing, grilling or cooked with eggs.

Chicken Saagwala

Ingredients:

• 2 tbsp olive oil, divided
• 4 tsp curry powder
• 1 tsp ground coriander
• 1/2 tsp ground cumin
• 2 tbsp fresh ginger root,finely chopped
• 2 garlic cloves, finely minced
• 1 lb. boneless, skinless, chicken breast, cut into 1 1/2-inch cubes
• 2 large ripe tomatoes, seeded and chopped into 1/2-inch pieces
• 10 oz. spinach, baby leaves
• 1/2 tsp salt
• 1/4 cup water
• 2 tbsp fresh cilantro, chopped

Makes 4 Servings

1. Place 1 tablespoon of oil, curry powder, coriander, cumin, ginger and garlic in a large nonstick skillet; cook over medium heat, stirring occasionally, until toasted and fragrant, about 2 to 3 minutes.
2. Add remaining tablespoon of oil and chicken to skillet; stir to coat with spiced oil.
3. Add tomatoes to skillet; cover skillet and cook for 10 minutes. Uncover skillet and stir to combine.
4. Add spinach to skillet; cover and cook for 5 minutes more. Uncover skillet and stir to combine.
5. Add salt, water and cilantro to skillet; simmer for 1 minute. Yields about 1 1/2 heaping cups per serving.

WW POINTS VALUE 6 pts.

Note: This recipe appear on www.weightwatchers.com. It may not look appealing but it is spicy and delicious.  I think is a different but new and exciting way of making chicken and vegetables for dinner. Indian food is spicy and not really a mystery when you're cooking it. This is a deliciously spicy dish and I highly recommend serving a bland side dish such as rice or raita to cool off your taste buds.



Bombay Style Sole or Chicken

Ingredients:

• 1 cup fat-free plain yogurt
• 1 tsp ground curry
• 1 tsp ground cardamom
• 1 tsp ground paprika
• 1 tsp dried cilantro
• 1 1/2 lbs. fillet of sole or boneless skinless chicken breasts
• salt
• freshly ground pepper

Makes 4 Servings

1.  In a blender or food processor, combine the yogurt, curry powder, cardamom, paprika and cilantro. Process to blend.
2. Place the sole or chicken in a rectangular baking dish. Cover with the yogurt mixture. Cover and refrigerate for 2 to 3 hours, turning the fillets  about every 30 minutes.
3. Preheat the oven to 350 F. Cook the sole for 10 minutes, or until it flakes easily. Season with the salt and pepper. If you're cooking with chicken, increase the cooking time to 20 minutes and then season the chicken with salt and pepper.

WW POINTS VALUE: 3 pts

 

Note: This recipe appear in the South Beach Diet Cookbook. I have tried this recipe with both sole and Chicken and both recipes were quite hot and spicy. Indian food is known to be spicy and can clear your sinuses and it's quite tasty. I didn't like sole because it was to thin but I did like the Bombay flavors with the chicken. I wouldn't cook this recipe on a regular basis because the flavors are hot.

Tomatoes with flare: Indian Tomato Soup.

Ingredients:

• 
  
  1/2 lb. red vine-ripened tomatoes or 1 (16 oz.) can cushed/diced toamtoes, undrained
  
• 
  
  2 tbsp extra-virgin olive oil
  
• 
  
  1 medium onion finely chopped
  
• 
  
  1 green chile pepper, seeded and finely chopped (wear plastic gloves when handling)
  
• 
  
  3 garlic cloves, crushed or 1 tbsp minced garlic
  
• 
  
  1 tbsp tomato paste
  
• 
  
  4 cups vegetable broth
  
• 
  
  1/2 tsp curry powder
  
• 
  
  Chopped fresh cilantro, for garnish
  

Makes 4 servings

1. 
   
   If using fresh tomatoes, bring a large pot of water deep enough to submerge to tomatoes to a boil over high heat. Cut a small X in the bottom of each tomato and plunge them into the boiling water for 20 second each. Remove the tomatoes. When cool enough to handle, peel away the loosened skin. If the skin fails to peel away easily, return the tomatoes to the boiling water for an additional 10 seconds. Remove the cores from the tomatoes and coarsely chop the flesh.
   
   
   
2. 
   
   Heat the oil in a large saucepan over medium high heat. Add the onion, chile pepper and garlic and cook for 4  minutes, or until  soft. Stir in the fresh or canned tomatoes and cook, stirring often, for 5 minutes.
   
   
   
3. 
   
   In a small bowl, blend the tomatoe paste with the vegetable broth and add to the saucepan. Add the curry powder and simmer for 7 minutes.
   
   
   
4. 
   
   To serve, divide the soup among  4 serving bowls. Sprinkle the cilantro on top for garnish.
   
   
   WW Points Value: 3
   

Note: This recipe appears in the South Beach Diet Cookbook. I cooked this recipe for the first time earlier today and it was hot and delicious. Curry powder is common among Indian dishes. If your looking for tomato soup with a different flavor, this recipe is for you. It's also great to cook on a cold winter day. You will not go hungry after having this soup.